Dialectics
What does dialectical mean?
Two opposing truths can be true at the same time.
There is always more than one way to see a situation and more than one way to solve a problem.
What are some examples of behaviors to increase?
Healthy/Joyful movement, saving money, going to school, doing homework, spending time with friends and family, using skills
Define validation
Validation communicates to another person that his or her feelings, thoughts, and actions make sense and are understandable to you in a particular situation.
Do you have to be happy with/approve a situation in order to practice radical acceptance?
No! Radical acceptance advocates that we can wish for a different outcome while still fully accepting our current situation. This removes pressure to change what we cannot control and moves to how we can adapt even in a situation we are unhappy with.
Accepting a decision/situation does not mean you have to like it, agree with it, or think that it is fair.
Dialectical Behavior Therapy
What is an example of being dialectical?
Answers May Vary - Group Discretion
What is a reinforcer?
Reinforcers are consequences that result in an increase in a behavior.
Define Invalidation.
Invalidation communicated (intentionally or not, through words or actions) that another person's feelings, thoughts and actions in a particular situation make no sense, are manipulative, stupid or an overreaction, or not worthy of your time, interest or respect.
True or False:
Radical Acceptance states that you need to give up wanting to change something in your life.
False!
Radical acceptance doesn’t mean that you give up wanting to change something in your life. If someone else is the cause of the pain that you have to radically accept, it doesn’t mean that you have to learn to love them or suddenly agree/endorse them.
True or False: An invalidating social environment can make it very hard to regulate emotions
True
Daily Double: What is the reason invalidation does this?
Name 2 Hints for Thinking/Acting Dialectically
1. Move to both/and thinking.
2. Practice looking at all side of the situation.
3. Remember there are no absolute truths.
4. Use I feel statements.
5. Accept that different opinions can be valid.
6. Check your assumptions.
7. Do not expect others to know what you are thinking.
What is positive and negative reinforcement? HINT - Negative does not mean the behavior decreases.
Positive Reinforcement: increases the frequency of a behavior by providing a "rewarding" consequence.
Negative Reinforcement: Increases the frequency of a behaviors by removing something negative; it is a relief from something unpleasant.
Why do we validate?
Validation improves relationships. It can decrease conflict and intense emotions. It shows that we are listening, we understand, and we are being nonjudgmental.
Which skill within Radical Acceptance asks you to move from an automatic reaction to something that is a conscious and mindful choice?
Turning the Mind!
What module in DBT focuses on skills that help us tolerate difficult emotions/reactions.
Distress Tolerance!
Explain why we focus on dialectical thinking in DBT.
Answers may vary - group discretion.
What is extinction?
Extinction reduces a behavior by withholding previous reinforcement. When attention is reinforcing, ignore the unwanted behavior.
What is the most important thing about validation that we need to remember?
Validation does not mean we agree with the other person/ourselves. Just that we can understand and see the kernel of truth in that POV.
True or False?:
When using the skill Turning the Mind you will most likely have to practice this skill over and over again (even for the same situation).
True!
All of DBT asks you to keep trying again, and again and again.
Turning the Mind addresses automatic responses that we have developed since we were wee babies, it's expected for use to need to repeat this skill in order to get more efficient at it!
Sooner or later, turning the mind can become an automatic response for you!
What theory explains that innate biology coupled with social elements both influence an individual's sensitivity and ability to regulate their emotions.
Bio-Social Theory
Name the biggest dialectic in DBT
The balance between Acceptance and Change.
What is punishment? (Hint- This is probably what you were thinking a negative reinforcer was)
Punishment is a consequence that results in a decrease in behavior. It tells another person what you don't want him or her to do.
What do we validate?
Thoughts, feelings, and behaviors in ourself and others.
What can we do when practicing Turning the Mind is too challenging?
Create willingness!
Start by noticing your resistance to being willing, make an active choice to accept, next take steps to ease yourself into the situation: Take a deep breath, have a half smile (this tricks your brain!), sit in the discomfort (it is okay to be uncomfortable! and it is normal when practicing this), try shifting your perspective, are you experiencing any thinking errors? What is the dialectic here? You are actively practicing turning the mind!
Why is mindfulness essential for thinking dialectically?
Mindfulness allows for us to remain present, regulate our emotions which helps us be mindful of another individual's perspective/experience.